CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
100m Run
25’ Knees to Chest
25’ Heel to Butt
25’ Toy Soldiers
25’ High Knees
25’ Butt Kickers
25’ Carioca (Down and Back)
100m Run
Into…
1 ROUND
100m Run
8 KB Deadlift (Warm-Up Weight)
8 Russian KB Swing
8 BB Strict Press
20 Crunches
Into…
1 ROUND
200m Run
10 Russian KB Swing (Workout Weight)
10 BB Push Press
10 Sit-Ups
Strength – All
Metcon (Weight)
3 SETS*
3 Push Press
+
3 Push Jerks
-Rest As Needed b/t Sets-
*Start Light and build each set to heavier than workout weight.
(Score is Weight)
Workout – Performance
Metcon (Time)
FOR TIME
800m Run
30 Shoulder to Overhead (95/65)
40 Russian KB Swings (70/53)
100 Sit-Ups
40 Russian KB Swings
30 Shoulder to Overhead
800m Run
(Score is Time)
KG BB: (42.5/30)
KG KB: (32/24)
Workout – Fitness
Metcon (Time)
FOR TIME
800m Run
30 Shoulder to Overhead (65/45)
40 Russian KB Swings (53/35)
100 Sit-Ups
40 Russian KB Swings
30 Shoulder to Overhead
800m Run
(Score is Time)
KG BB: (30/20)
KG KB: (24/16)
Optional Cool Down
FOR RECOVERY (No Measure)
2 SETS*
1:00/1:00 Lat Foam Roll
:30/:30 Pec Stretch w/Head Turn
1:00 Bench Thoracic Stretch
*Refer to Video for Demonstration.
(No Measure)